FitnessFitness Tips

Your fall fitness workout plan—customized by Emily Skye

Get your fitness routine back on track with this at-home circuit workout by Emily Skye, which can be done without any equipment.

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Photo: Emily Skye
Published Sep 9, 2016

Written by 

Emily Laurence

Letting go of your normal routine is part of what makes summer blissful. Beach days, travel plans, and backyard barbecues often take precedence over hitting the gym—and when you do want to get in a workout, chances are you’d rather make the most of the sunshine and do it outside. But now that your suitcase and bikini are back in the closet (sigh) and your calendar is clearing up, getting your workouts back on track is likely front of mind (okay, after you get your fall shopping done).

Need a little guidance? Fitness powerhouse Emily Skye is here to help. Her F.I.T. program has attracted fans around the world thanks to its customizable features—her nutrition and workout plan accommodates any schedule or dietary need—and she’s racked up over 1.7 million followers on Instagram. Usually, you have to pay for Skye’s services, but she’s offering up her hard-core fall fitness plan here, just for Well+Good readers.

These circuits were all crafted by Skye, can be done at home with minimal equipment, and are designed to tone your entire body. Scroll down for a full seven-day plan, to be repeated as needed.

She’ll also be kicking things off with an Instagram takeover on Saturday, September 10—follow along on the Well+Good Instagram to see what a day in her life is really like.

Keep reading for Skye’s customized fall fitness plan.

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Photo: Declan Redmond & Emily Skye

Sunday

The following workout consists of four moves. Each move will be completed one after the other, with as little rest as possible between the moves. Once you have completed all four moves, this counts for one completed round. You then rest for 90 seconds. Complete a total of six rounds of this workout. (Click here for a printable PDF of this workout.) 

1. Two-phase air squat (12 reps): Stand with legs shoulder-width apart and do a deep squat, pushing your butt back until you feel a tightness in your hamstrings. Hold for two counts and squeeze your butt as you stand back up.

2. Forward lunge (12 reps per side): Stand with your hands on your hips. Step forward, lowering your hips so your right thigh is parallel to the floor and your left knee is in a 90-degree bend. Return to standing.

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3. No-weight single leg Romanian deadlift (6 reps per side): Balance on one leg, bending slightly. Bend forward at the waist, keeping your back flat. Use your abs to help bring yourself back up.

4. Single-leg glute bridge (12 reps on each leg): Lay on the floor with your feet flat on the ground, knees bent. With your abs activated, lift one leg off the floor pulling your knee into your chest. Extend your hips, raising your glutes off the floor, with your core still activated. Lower into the starting position.

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Photo: Declan Redmond & Emily Skye

Monday

The idea of this workout is to maintain intensity. For this particular routine, you can decide how much rest you want in between moves (this workout consists of four different ones). When you have completed all four moves, you’ve finished one round of the circuit. Complete six rounds in total for this workout. (Click here for a printable PDF of this workout.) 

1. Push-ups (12 reps): If you are able to complete all your push-ups on your toes, feel free to do so. If at any stage it becomes too challenging, go to your knees to complete the reps.

2. Chair tricep dips (12 reps): Sit on the very edge of a chair with your hands on the edge. Bend your elbows 90 degrees and lower your torso toward the floor. Straighten your arms and pull your body up.

3. Mountain climbers (20 reps): Get into push-up position. Keeping your arms straight and back flat, raise one knee to your chest and then alternate, quickly.

4. V-ups (20 reps): Lie on the floor with your legs straight in front of you. Use your abs to pull your body up, touching your toes with your hands. Slowly lower yourself back down. 

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Photo: Declan Redmond & Emily Skye

Tuesday

This workout consists of four different moves. With each move, perform as many reps as you can in 60 seconds. After 60 seconds, rest for 45 seconds. Complete four sets of each move in this workout. (Click here for a printable PDF of this workout.) 

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1. Bulgarian split squat: Using the sofa as a makeshift bench, put one foot flat on the floor and the other foot resting on the sofa. Lower your back knee until it touches the floor. Come back to the starting position, and then repeat on the other side.

2. Reverse crunch: Lie down flat on the floor with your hands by your side. Lift your feet off the floor, keeping your abs tight, and pull your knees to your chest. Release into the starting position.

3. Split jumps: Start in a lunge. Jump as high as possible, swinging your arms for momentum. Bring your legs together as you jump, then land in lunge position.

4. Butterfly kicks: Lie on the floor with your hands behind your butt. With your legs slightly raised, flutter your feet quickly, keeping your abs tight. 

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Photo: Declan Redmond & Emily Syke

Wednesday

There are five different moves in this workout. Complete each move, one after the other, with 30 seconds rest in between moves. When you have gone through all five moves, you have completed one round. Complete a total of six rounds for this workout. (Click here for a printable PDF of this workout.) 

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1. Modified burpee (12 reps): Start standing, legs hip-width apart. Bring your hands down to the floor and bend your knees, coming onto your tip-toes. Step back one leg at a time, into a plank position. Bring your legs back to your hands, one at a time. Stand up.

2. Sit-throughs (8 reps on each side): Start in a squatted-down position, on your tip-toes, with both hands flat on the floor. Lift your right foot and sweep it to the left side, rotating your body so your right hand is on the floor while your left hand is raised. Return to the starting position.

3. Leg lowers (10 reps): Lie flat on the floor with your legs straight in front of you and your arms at your side. Keeping your core activated, slowly lift your legs up to a 90-degree angle, and then slowly lower back down.

4. Side plank (30 seconds per side): Balance on one forearm, bent at 90 degrees, keeping the rest of your body completely straight and keeping your core activated the entire time.

5. Plank leg lift (10 reps per side): Start in a plank. Lift one leg off the ground, raising it to hip height, keeping the core activated. Hold for two seconds before bringing back down.

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Photo: Declan Redmond & Emily Syke

Thursday

The following workout consists of five moves. Each move will be completed one after the other, with as little rest as possible in between the moves. Once you have completed all five moves, this counts for one completed round. Then rest for 90 seconds. Complete a total of six rounds of this workout. (Click here for a printable PDF of this workout.)

1. Plank push-up (12 reps): Start in push-up position, arms straight. Go onto your forearms, one at a time, while staying on your tip-toes. Straighten your arms out, one at a time.

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2. Alternating lunges (12 reps): From a standing position, lunge forward so the front thigh is parallel to the ground and the back knee is almost touching the ground. Return to standing. 

3. Diamond tricep push-up (12 reps): Get into a modified push-up position (on your knees), with your hands close together, forming a diamond. Lower into a push-up and come back up.

4. Lying leg crossovers (10 reps per leg): Lie down so your feet are straight out in front of you, slightly elevated, with your arms at your side. Use your core to pull one leg across the other side of your body. Bring it back around, into starting position.

5. Plank rotation (5 reps per side): Start in a plank. Twist your body, coming up onto one arm, straightening the other arm and reaching it toward the ceiling. Come back to starting position.

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Photo: Declan Redmond & Emily Syke

Friday

The idea of this workout is to maintain intensity. For this particular workout you can decide how much rest you want in between moves. It consists of four different moves; when you have completed all of them, you have completed one round of the circuit. Complete six rounds in total for this workout. (Click here for a printable PDF of this workout.) 

1. Side lunge push-off (10 reps per side): Stand with your feet apart. Take a big step to the side, bending one knee and keeping the other one straight. Come back to the starting position.

2. Spiderman climbers (10 reps per side): Start in a plank position. Using your core, bring your left foot up toward your left arm, bending the knee at 90 degrees. Bring it back into the start position and alternate sides.

3. Curtsy lunge (10 reps per side): Stand with feet shoulder-length apart. Step one leg back, bending both knees. Return to standing.

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4. Bicycle crunch (12 reps per side): Start in sit-up position, with your hands behind your head. Touch your right elbow to your left knee, using your abs. Return to starting position. Switch sides. 

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Photo: Declan Redmond & Emily Skye

Saturday

With this workout you will complete all moves, one after the other, with as little rest as possible. The workout consists of four moves; when you have completed all of them, you have completed one round of the circuit. You can determine your own amount of rest at the end of each round. Complete a total of five rounds for this workout. (Click here for a printable PDF of this workout.) 

1. Modified burpees (12 reps): Start standing, legs hip-width apart. Bring your hands down to the floor and bend your knees, coming onto your tip-toes. Step back one leg at a time, into a plank position. Bring your legs back to your hands, one at a time. Stand up.

2. V-ups (20 reps): Lie on the floor with your legs straight in front of you. Use your abs to pull your body up, touching your toes with your hands. Slowly lower yourself back down. 

3. In & out squat jumps (15 jumps): Stand with your feet together, and your elbows bent slightly pointing out. Jump, bringing your legs apart, and touching your elbows to your knees. Jump back into the start position.

4. Grasshoppers (10 reps per leg): Start in a plank. Bring your right leg under your body so that your shin and left forearm touch. Return to start position.

Temperatures may be dropping, but your workout routine is heating up! Check out our Fall Fitness Preview, your guide to having your healthiest fall yet. And make sure to mark your calendars: Well+Good’s annual Ftiness Biathlon in NYC is back this October 22.

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FitnessFitness Tips

The 5 Best Pilates Exercises to Improve Flexibility

Stretch your limits with these gentle movements.

Unrecognizable woman stretches arms to legs while stretching on yoga mat on wooden floor of an outdoor terrace.
Photo Credit: Stocksy / Alexander Grabchilev
Published Feb 10, 2025

Written by 

Annita Katee

Maybe you used to be bendier than Gumby–or maybe you dreaded the sit-and-reach test every year in school. Whatever your current flexibility (or lack thereof), it’s all too easy to believe your body's stretch potential can’t be fixed.

Experts in This Article

Emma Stallworthy

Pilates instructor and founder of Your Reformer

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As someone who always struggled to touch her toes, I certainly felt that way. Fast-forward to when I discovered Pilates. Within a few months, I saw a noticeable improvement in my flexibility. It taught me an important lesson: Flexibility isn’t an all-or-nothing trait. 

While things like genetics can influence flexibility, you can find meaningful progress from consistent stretching and mindful movement. In this article, we’ll dive into the impact flexibility has on our bodies, how Pilates can help boost it, plus a few go-to moves to add to your arsenal.

Why Does Flexibility Matter? 

Flexibility refers to the ability of our joints to move with ease. “Good flexibility allows us to perform everyday movements like bending, squatting, or walking without discomfort,” says Emma Stallworthy, Pilates instructor and founder of Your Reformer. “It also helps maintain proper alignment in our spine, hips, shoulders, and neck, resulting in reduced strain and discomfort from prolonged sitting or standing.” 

Beyond simply feeling amazing, increasing your flexibility can reduce your injury risk. “When our muscles can stretch and contract properly (aka are flexible), they absorb shock and impact better, meaning a reduced risk of overstretching, tearing, sprains, strains, and other injuries,” says Stallworthy. 

Then there’s the boost in circulation we also receive, she adds. “This helps improve overall muscle function and decreases feelings of fatigue as the body can deliver nutrients more efficiently.” 

Flexibility Myths and Facts 

1. Poor flexibility means you are unfit.

FALSE

Being flexible and being fit are two completely different things. “Fitness is a multifaceted concept that encompasses various physical attributes including strength, endurance, cardiovascular health, and flexibility,” explains Stallworthy. “While flexibility is an important component of overall fitness, it is just one aspect of it.” With that said, when our flexibility is lacking, it can increase our chances of injury–which can land you on the sideline (leading to decreased fitness). 

2. Your entire body is either flexible–or not. 

FALSE

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Our body is a complicated, interconnected system. “It’s entirely possible to be flexible in some areas of the body and not in others,” says Stallworthy. A lot of this comes down to our daily habits and movements. “For example, people who sit a lot during the day may develop tight hip flexors, hamstrings, and lower back muscles,” she says. “On the contrary, sports that involve repetitive movements like swimming might have excellent flexibility in the shoulders but less in the legs.” 

3. Genetics play a part in flexibility. 

TRUE

While they aren’t the sole determinant for your limberness (or lack thereof), they do play a role. “Our genetic makeup can influence factors like joint structure, tendon length, and muscle fiber type,” says Stallworthy. “However, it’s lifestyle factors that can significantly change and improve our flexibility over time. So while there may be some natural limitations, consistent deliberate stretching will improve flexibility beyond genetic predisposition.”

How Does Pilates Help Boost Flexibility? 

The practice of Pilates is a match made in flexibility heaven. “Pilates is an excellent method for improving flexibility as it focuses on controlled, dynamic movements that stretch muscles while promoting strength, alignment, and coordination,” explains Stallworthy. 

For example, movements that articulate the spine–such as rolling down and rolling up–help improve spinal mobility as they gently stretch the muscles that support the back and surrounding areas, Stallworthy says.

“Flexibility requires the development of stretch, particularly in stabilizing muscles,” says Stallworthy. “The power of Pilates is that it’s able to promote both strength and flexibility during each session.” 

How Long Does it Take to Improve Flexibility? 

If you can’t touch your toes on Monday, don’t expect you to be able to by Friday. “Improving flexibility takes consistent effort and is a gradual process,” says Stallworthy. “On average, you can start seeing noticeable improvements in flexibility within three to six weeks of consistent practice (ideally every day). However, significant changes might take three to six months, and maintaining flexibility requires long-term commitment.” 

5 Pilates Moves to Increase Flexibility

These flex-friendly moves from Stallworthy are made to fit your specific needs: Complete the series as a cohesive routine to boost your total-body range of motion; or, pick and choose the moves you need the most and add them to your regular workout. These can also be a great way to cool down after a workout, or a wonderful way to start your day with some gentle movement.

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Hip Flexor Stretch

Targets: hip flexors and quads  

  1. 1.
    Start in a half-kneeling position with your left foot out in front.
  2. 2.
    Place your hands on your hips. 
  3. 3.
    Lean back slightly so you feel a stretch in your right quadriceps and hip flexors.
  4. 4.
    Hold for five seconds, return to start; complete five reps, then switch sides and repeat. 

Mermaid

Targets: side of the body, ribs, hips, and middle back

  1. 1.
    Sit on the floor in a “z-sit” position–right leg bent in front of you, left bent behind you. 
  2. 2.
    Keeping your torso lifted, place your left hand on the floor beside your hip; inhale, and reach your right arm overhead. 
  3. 3.
    Exhale as you bend gently to your left, feeling a stretch along the right side of your body. 
  4. 4.
    Slowly return to the starting position. Repeat five times, then switch sides and repeat. 

Swan

Targets: back, chest, and spine

  1. 1.
    Lie facedown with your legs extended straight behind you hip-width apart; bring your elbows out to the side in line with your shoulders, placing your palms and forearms flat on the floor so your hands are next to your head. 
  2. 2.
    Brace your core to support your lower back. 
  3. 3.
    Press into your palms to lift your chest, straightening your arms without locking your elbows. 
  4. 4.
    Pause for one deep breath, then lower back down slowly, one vertebra at a time.
  5. 5.
    Repeat five to eight times.

Roll down 

Targets: back and spine

  1. 1.
    Stand with your feet hip-width apart, arms relaxed by your sides. 
  2. 2.
    Gently tuck your chin toward your chest, then round your upper back and slowly roll your upper body down in front of your legs. 
  3. 3.
    Pause at the bottom, letting your arms dangle and your head relax; inhale deeply. 
  4. 4.
    Exhale, then slowly roll back up to the starting position. 
  5. 5.
    Repeat three to five times, focusing on smooth, deliberate movement. 
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Foot in Strap 

Targets: hamstrings, inner thighs, ITB

  1. 1.
    You’ll need a resistance band, yoga strap, or towel for this exercise.
  2. 2.
    Lie faceup with your left leg straight; loop the band around your right instep, holding both ends of the band in your right hand. 
  3. 3.
    Keeping your tailbone firmly on the ground, straighten your right leg to extend your right heel over your right hip. 
  4. 4.
    With your hips even on the floor, slowly extend your right leg as far as you can out to the side of your body, stretching your inner thigh. Hold for two to five breaths. 
  5. 5.
    Use the band to gently raise your leg back to the starting position, before moving it across your body to stretch the outer hip and thigh. Hold for 2-5 breaths. 
  6. 6.
    Repeat two more times in each position, then switch legs.

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FitnessFitness Tips

If Your Fitness-Focused New Year’s Resolution Isn’t Working, Try These 5 Expert-Backed Tactics

New Year's resolution not working out for you? Don't stress. Try these five New Year's resolution alternatives backed by experts.

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Photo: Stocksy/ZQZ Studio
Published Feb 2, 2025

Written by 

Jenessa Connor

First of all, this isn’t a New Year’s resolution takedown. To say they’re all silly or ultimately ill-fated is simply false. In fact, around 60 percent of the people who made New Year’s resolutions are still going strong one month in, per the Pew Research Center. So if you’re locked into a goal you set on January 1, keep your foot on the gas pedal and leave all the resolution cynicism and “quitter’s day” rhetoric in the dust.

Experts in This Article

Gretchen Rubin

happiness expert and New York Times bestselling author of The Happiness Project 

Vanessa Scaringi

licensed psychologist and co-owner of Calm Counseling

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However, if you find yourself on the other side of those hopeful statistics—your resolution fizzled out, or you didn’t bother setting one because you figured you’d abandon it anyway—don’t despair. Maybe a traditional New Year’s resolution is not the best vehicle for you and your goals, and what you need is an entirely different approach.

For ideas on resolution alternatives, we spoke with experts in psychology, happiness, productivity, and life planning. They offered insights on why resolutions as we know them don’t work for everyone, and how different (and, sometimes, unusual) tactics can inspire feelings of excitement rather than drudgery and obligation.

But first, why you lose interest in your resolutions to begin with

If you’ve ever become ambivalent about a resolution, chances are you never felt a strong personal connection to it. Maybe it seemed like a good idea, but your why wasn’t clear.

Vanessa Scaringi, PhD, licensed psychologist and co-owner of Calm Counseling, helps clients set more meaningful goals by first helping them understand what’s important to them. “You need to sort of take a step back and try to understand what’s underlying the motivation for these goals. What are your values? That can be really helpful in getting people focused on why they want to reach certain goals,” she says.

For example, someone who struggles to hit a daily step count of 7,500 steps (an objectively “good” goal, based on research1) may find it easier to stay on track if they can connect the health benefits of walking more to what they value, like improved mood or better sleep.

Resolutions that don’t align with your personality and preferences are also more likely to fizzle. Gretchen Rubin, best-selling author and host of the podcast Happier With Gretchen Rubin, found that this was the case with meditation.

Rubin, who studies and writes about happiness and productivity, made several months-long attempts at establishing a regular meditation practice, going so far as to attend a silent meditation retreat. However, at no point did she feel the benefits of meditation. “I was like, ‘Whatever you’re supposed to be getting from this, I’m just not getting,’” she says. “It’s not a tool that works for me.”

Preferences are also an important factor in how you attempt to keep a resolution. For example, a solo exerciser who likes spontaneity and independence may feel trapped by a running group. But, someone who thrives on accountability and camaraderie may benefit from having group runs on their calendar. Similarly, getting your workout done and over with first thing in the morning is great advice for a naturally early riser, but it’s useless to someone who is most energetic in the evening and struggles to wake up before 9 a.m.

Ultimately, whether you’re setting a traditional resolution or using one of the alternatives below, a clear sense of self is critical. Before you set any goals, ask yourself, What do I value? What do I enjoy? What do I dislike? Under what circumstances have I succeeded in the past? The answer to those questions can give you clues about how to go about setting and achieving your goals.

5 goal-setting alternatives that may work better than a traditional resolution

There’s no reason to white-knuckle your way through a resolution that isn’t working for you, especially when you may find other goal-setting tactics more effective and enjoyable. If you’re ready to pivot, here are some expert-endorsed ideas for resolution alternatives.

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1. Choose a “word of the year”

Instead of nailing down a specific and measurable goal, this tactic, popularized by Rubin’s podcast, involves picking a one-word “theme” for the year and finding creative ways to infuse it into your everyday life.

For example, if you’ve been in a bit of an exercise slump, you might choose the word “play” to help shift your attitude toward working out. With “play” top of mind, you might seek out more playful group exercise classes or hit up the local playground for a bodyweight workout. You could learn to play a new sport or use a set of dice or a deck of cards to choose your workout.

Because the word of the year is loose and open-ended, there’s room for ongoing interpretation and evolution. You may find room for more “play” at work, in your family interactions, and in your social life, and seeking out those opportunities is what keeps you engaged. “You’re building a whole world of associations and activities around this core idea, and that just feels more imaginative,” Rubin says.

2. Draft an annual plan

Grace Clarke, marketing consultant and founder of GraceAI, doesn’t mince words: Her annual planning template that’s more than 30 pages long is “not for everyone,” she says. Aside from the length and level of detail, some find the initial processes of reflection and visualization a bit over the top. But for those who are looking to better understand themselves, these features are what’s missing from similar planners.

Other tools skip introspection and get right to goal setting, Clarke says. “They force you to start thinking about goals without thinking about anchoring it in the sense of who you want to be,” she says. “When our motivation is lagging, we need something to latch onto. We need a vision for the future.”

With a psychologist’s input, Clarke drew upon her background in marketing to create a visually appealing workbook that facilitates holistic self-discovery and strategic planning in all areas of life, from physical health and fitness to career to romantic relationships. At the end of the four-day drafting period, users have a blueprint for the year, complete with quarterly check-ins.

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According to Clarke, her method works well for busy, driven people who “have all these good ideas but are disorganized.”

“If you make this plan, all you have to do is show up. Your plan is created for you. And that’s so relieving for adults who have a lot of executive functioning fatigue,” Clarke says.

3. Focus on collaboration

So many resolutions are individualized, and the process of pursuing them is often solitary. Think of the marathoner in training who forgoes social events so that they can log miles after work. Or the over-scheduled mom who gets up before dawn so she can have time alone to do her strength training.

For anyone feeling disconnected from their goals, Scaringi encourages prioritizing connection. “Make it more of a collaboration versus an act of isolation,” she says. Rather than emphasizing the completion of a goal, focus on building a community that can offer encouragement, support, and accountability.

It may be helpful to have a standing, face-to-face meeting with a friend or colleague with whom you feel comfortable discussing your goals. Or, you can go deeper and build a personal “board of directors” comprised of peers and mentors who are willing to offer advice and guidance within their area of expertise.

4. Make a “25 for 25” list

Another one of Rubin’s go-to goal-setting tactics, the “25 for 25” list provides a framework for accomplishing tasks by playing on the numerical year. The idea is to generate a list of 25 things you wish to achieve in 2025. (In 2024, participants drafted 24 items, and in 2023, 23 items.)

This can work for people who have a lot of smaller, unrelated things they want to accomplish over the course of the year. Or, it can help people with big, amorphous goals organize their efforts into specific, manageable tasks.

For example, if someone wants to be better about stretching and mobility, they can create to-do items like “buy a foam roller,” “find a 5-minute stretching routine on YouTube,” or “sign up for three different yoga classes.” Together, these actions support a regular mobility practice, but they’re also finite tasks you can cross off the list. Being “done” with something provides a sense of satisfaction that can generate momentum and motivate you to tackle the next thing on your list.

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“Sometimes people make resolutions like, ‘Learn Italian.’ You’re not going to cross that off a list. You’re not going to get that done in 2025,” Rubin says. “This is a way to have that feeling of, ‘Oh, I did it.’”

5. Keep a streak

It sounds counterintuitive, but if you’re having trouble doing something, the answer may be to do it more—like every day.

This works for Rubin, a self-proclaimed “all-or-nothing person.” “It’s much easier for me to do something every day than for me to do it sometimes,” she says, specifically referencing eating sugar, which she chooses to avoid altogether rather than allowing for occasional indulgences.

Doing (or not doing) something every day establishes clear boundaries and expectations. The everyday behavior eventually becomes a habit that doesn’t require extra thought or management; it just is. Plus, keeping a streak gamifies the challenge. “People love streaks. Some people get very engaged and excited by the idea of really trying to do something every day.” When motivation lags, a desire to protect a long-running streak can keep you on track.

That said, a streak is only meant to help you. If you happen to miss a day, don’t be too hard on yourself, as that can make it more difficult to re-engage in the habit you’re trying to build. “It’s better to be like, ‘What I do most days matters more than what I do once in a while. So that’s okay,” Rubin says. “But you don’t want it to happen all the time, or it’s going to undermine the behavior you’re trying to shape.”

  1. Paluch AE, Bajpai S, Bassett DR, Carnethon MR, Ekelund U, Evenson KR, Galuska DA, Jefferis BJ, Kraus WE, Lee IM, Matthews CE, Omura JD, Patel AV, Pieper CF, Rees-Punia E, Dallmeier D, Klenk J, Whincup PH, Dooley EE, Pettee Gabriel K, Palta P, Pompeii LA, Chernofsky A, Larson MG, Vasan RS, Spartano N, Ballin M, Nordström P, Nordström A, Anderssen SA, Hansen BH, Cochrane JA, Dwyer T, Wang J, Ferrucci L, Liu F, Schrack J, Urbanek J, Saint-Maurice PF, Yamamoto N, Yoshitake Y, Newton RL Jr, Yang S, Shiroma EJ, Fulton JE; Steps for Health Collaborative. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022 Mar;7(3):e219-e228. doi: 10.1016/S2468-2667(21)00302-9. PMID: 35247352; PMCID: PMC9289978.

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